Notes
2 mi w/u, then 4 x (3 min ON, 2 min Easy), then 4 x (4 min ON, 1 min Easy), 2 mi c/d.
Happy with this effort. Surprised at some of the paces, especially during the 4 minute ON segments (6:56, 7:01, 6:27, 6:47), although the recoveries were much too slow for this type of workout (9 - 10 min pace). I'll need to work on bringing the 2 paces closer together in future attempts.